I love black beans. They're tasty, and 0 points. Who could complain about that. So I'm sure that over time, you'll notice that I use black beans a lot. Here's a great and super fast casserole you can pull together quickly for a fast and healthy dinner. You can pair with rice or serve larger servings, up to you. It's great on tortillas too. You could also top with light sour cream, fresh cilantro, avocado, etc... Just make sure you configure points for these extras.
4 servings 3 points per serving
1 can black beans - 0 points
1 tsp garlic - 0 points
1 tsp garlic - 0 points
1 tsp red pepper flakes - 0 points
2-3 grinds of pepper - 0 points
1 tsp lime juice - 0 points
1.5 cups water - 0 points
1 can diced tomatoes with lime and cilantro (drained) - 1 point
2 chicken tenderloins - 4 points
2 tbsp sliced olives - 1 point
6 fresh mushrooms (sliced) - 0 points
3 slices cheese - 6 points
Heat oven to 350.
Bring water to boil. Add chicken, 1 tsp garlic, red pepper flakes, pepper, and lime juice. While this is cooking (about 15 minutes until it's cooked through) put beans in small casserole dish. Mash with fork and stir to mix so you have an almost refried bean texture. Combine olives and mushrooms in a bowl with garlic and mix well. layer atop beans.
When chicken is done, cube it and place it atop the casserole, then cover with tomatoes and top with cheese.
Cook for 20-25 minutes.
Showing posts with label garlic. Show all posts
Showing posts with label garlic. Show all posts
Friday, January 27, 2012
Tuesday, January 10, 2012
Sheppards Pie (Cottage pie) - 5 points per serving
Another recipe I really love is Shepard's Pie (Cottage pie). Here's a healthy(er) alternative.
Serves 6 - 5 points per serving.
2 medium potatoes, peeled and chopped - 6 points
Head of cauliflower, chopped - 0 points
1/4 1% milk - 1 point
2 tbsp fat free sour cream - 0 points
1 lb 95% lean ground beef - 20 points
1 tsp garlic - 0 points
1/4 cup chopped onion - 0 points
3 cups frozen vegi mix (I use carrot and pea mix, but you could use 0 point vegis to save points) 2 points
1 tsp soy sauce -0 points
2 tsp red wine - 0 points
2 tsp ketchup - 0 points
2 tsp flour - 0 points
1 cup fat free beef broth - 0 points
Salt and pepper - 0 points
Instructions:
Preheat oven to 425 degrees.
Boil the potatoes and cauliflower in a large pot until fork tender, usually about 9 minutes. Drain well. Put milk, sour cream, and salt and pepper (to taste) in blender with cauliflower and potatoes. Blend to mashed potato consistancy.
While potatoes are boiling, saute onion and garlic until they begin to brown then add the ground beef. When brown, drain, then add soy sauce, red wine and ketchup, along with frozen vegis. (if you use fresh vegis, be sure to saute them a bit, then cook the beef.)
When everything is soft and smells cooked, put it into a pie tin and cover with potato mixture.
Cook for 16-20 minutes until bubbling.You might broil a minute or two at the end to brown the top, if you'd like. Or add a bit of cheese if you want to be extravagant. Just be sure to add the points.
Serves 6 - 5 points per serving.
2 medium potatoes, peeled and chopped - 6 points
Head of cauliflower, chopped - 0 points
1/4 1% milk - 1 point
2 tbsp fat free sour cream - 0 points
1 lb 95% lean ground beef - 20 points
1 tsp garlic - 0 points
1/4 cup chopped onion - 0 points
3 cups frozen vegi mix (I use carrot and pea mix, but you could use 0 point vegis to save points) 2 points
1 tsp soy sauce -0 points
2 tsp red wine - 0 points
2 tsp ketchup - 0 points
2 tsp flour - 0 points
1 cup fat free beef broth - 0 points
Salt and pepper - 0 points
Instructions:
Preheat oven to 425 degrees.
Boil the potatoes and cauliflower in a large pot until fork tender, usually about 9 minutes. Drain well. Put milk, sour cream, and salt and pepper (to taste) in blender with cauliflower and potatoes. Blend to mashed potato consistancy.
While potatoes are boiling, saute onion and garlic until they begin to brown then add the ground beef. When brown, drain, then add soy sauce, red wine and ketchup, along with frozen vegis. (if you use fresh vegis, be sure to saute them a bit, then cook the beef.)
When everything is soft and smells cooked, put it into a pie tin and cover with potato mixture.
Cook for 16-20 minutes until bubbling.You might broil a minute or two at the end to brown the top, if you'd like. Or add a bit of cheese if you want to be extravagant. Just be sure to add the points.
Monday, January 9, 2012
Stuffed Mushroom Caps - 1 Point
I love stuffed mushrooms, but it's hard to find a delicious mushroom cap for so few points. Here's what I've come up with. If you want to drop a to 0 points, you can use spray instead of oil and omit the cheese, but I find the flavor suffers.
3 caps per serving = 1 point per serving
12 large mushrooms - 0 points
1 bag fresh spinach (coarse chopped) - 0 points
1 tsp olive oil - 1.5
1 tbsp garlic (or to taste) - 0 points
1/4 cup shredded Parmesan - 3 points
(salt and pepper to taste)
Heat oven to 425 degrees.
Spray cookie sheet with pam. Remove the stems from the mushrooms. Place the caps on the cookie sheet and chop the stems. Heat oil in a pan and saute garlic with stems until garlic just starts to turn brown. Add the spinach, salt, pepper and turn once or twice until spinach starts to wilt. Toss with cheese until mixed well, then stuff into mushroom caps. Cook for 12-15 minutes.
3 caps per serving = 1 point per serving
12 large mushrooms - 0 points
1 bag fresh spinach (coarse chopped) - 0 points
1 tsp olive oil - 1.5
1 tbsp garlic (or to taste) - 0 points
1/4 cup shredded Parmesan - 3 points
(salt and pepper to taste)
Heat oven to 425 degrees.
Spray cookie sheet with pam. Remove the stems from the mushrooms. Place the caps on the cookie sheet and chop the stems. Heat oil in a pan and saute garlic with stems until garlic just starts to turn brown. Add the spinach, salt, pepper and turn once or twice until spinach starts to wilt. Toss with cheese until mixed well, then stuff into mushroom caps. Cook for 12-15 minutes.
Subscribe to:
Posts (Atom)